The Workout Journal of an Average Geek

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prodigymytch

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My name is Shawn Mitchell. I'm 20 years old. Typically, I'm usually on my computer working on web design, or playing WoW. Out of all my friends, I'm pretty much the most athletic one. But that's not saying much. I'm still a stick figure, and I have nothing to show. My goal is to look toned and be stronger.

So I've decided to log an online journal in hopes that people will look and give me advice.

This is what I'm starting with:




Yesterday was my day 1. I went to the gym for about a half an hour. I don't have a trainer. Usually, I will have a partner. But I didn't for that day. I did some leg work. Not much. I just did it in between working on my iso-lateral triceps? I think. It worked my shoulders a lot. I kept having to read the instructions. I also did a lot of crunches when I got fatigued.

Today is my day 2. I started the day off with 100 crunches, a bowl of Chex cereal and a cup of Yogurt. I haven't gone grocery shopping for my diet. I hope to start that tomorrow.
 
You need so set up a weight lifting routine man. I'd suggest starting with a full-body workout, consisting of

*Squats
*Deadlifts
*Push Exercise
*Pull Exercise
*Lunges
*Corework

Switching off between squats and deadlifts, you will see some definite results from this over 100 crunches a day.
 
ShaftedTwice said:
You need so set up a weight lifting routine man. I'd suggest starting with a full-body workout, consisting of

*Squats
*Deadlifts
*Push Exercise
*Pull Exercise
*Lunges
*Corework

Switching off between squats and deadlifts, you will see some definite results from this over 100 crunches a day.
Click to expand...

I pretty much agree with this except I'd switch off between squats and lunges not squats and deadlifts. Squat is a push and Deadlift is a pull.
 
trust me...crunches are the last thing you need lol...and don't bother do so many crunches anyways...but def. check out what Shafted said and check out the other threads, there's some great info on here
 
pt 2. of day 1

I wasn't at the gym, just with a friend with our own weights. I did 4 sets of benchpressing. This is my first time really working out, so I started out with 75, and increased the weight each time, lessening the amount of reps. I ended at 103.

During time of fatigue, I did some ab work. I also am going to continue working on my calves before I go to bed and I will try to get a good half hour of Dance Dance Revolution in.

Tomorrow, I will focus more around what you guys said, and focus on lunges, and squats. I currently do not have a belt, so I can't do deadlifting, right? And I'm not exactly sure what core-work is. I assume it's stomach work?

Before I go to bed, I will post my ending results as far as my new attempt at eating. I'm currently just past my 3rd meal and at a little over 1600 calories.
 
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You don't need a belt to do deadlift. I disagree with beginners not being able to do deadlift and squat in the same session. I tihnk it'd be more beneficial to do squat and deadlift in the same session than squat and lunge.
I won't go so far as to assure that I am correct, this is just my opinion.
 
AZN_Dave said:
You don't need a belt to do deadlift. I disagree with beginners not being able to do deadlift and squat in the same session. I tihnk it'd be more beneficial to do squat and deadlift in the same session than squat and lunge.
I won't go so far as to assure that I am correct, this is just my opinion.
Click to expand...

There is nothing wrong with it except for the fact that exhaustion is common in such situations. With this in mind form tends to suffer in the later movements. Trying to do squats then deads is very difficult for most beginners. Then add to that a movement such a military press and you have the person hardly able to keep balance let alone lift properly or to maximum potential. Then we can't forget most n00bs don't have down proper rest periods and usually train to failure each set. Which all only exacerbates the initial problem of not affectedly "building up".

Until the CNS and muscular system develops a greater degree of endurance. Separating both squats and deadlifts can likely be beneficial.
 
When you say gym what gym are you talking about? One at an apartment complex or a full on gym with weights and what not? Also, as far as your abs go, just relax on those. Doing 100 means you aren't doing them the right way. Not to mention having a six pack but having no arms is a little weird looking. Start doing full body workouts. If you can find a partner that will go in with you to the gym everytime and not flake on you. Not only will it be nice so that you have a spotter it might help push you to break your PR's. If you have an hour of your time away from the web design, browse through the weight lifting forums and body building. Also, buy yourself a book off of Amazon. I personally recommend, "Strength Training Anatomy," by Frederic Delavier. It isn't anything too fancy but it has great illustrations to help you out.
 
ShaftedTwice said:
You need so set up a weight lifting routine man. I'd suggest starting with a full-body workout, consisting of

*Squats
*Deadlifts
*Push Exercise
*Pull Exercise
*Lunges
*Corework

Switching off between squats and deadlifts, you will see some definite results from this over 100 crunches a day.
Click to expand...

This is good advice, you could try reading the weight lifting 101 sticky in the weight training section for more in-depth advice. The only thing I'd add is diet, do you know how many calories you're taking in every day? If you don't know then get an account at and start logging your intake. Then maybe in a weeks time post your diet for people on here to take a look at. Try and make sure you're eatting a lot of protien rich foods.
 
Thanks for the advice.

Yesterday was good. I feel the burn, especially in my arms, around in the shoulder area. I'm semi-worried about my pecs not being sore.

I got a supply of Creatine. I'm going to start taking two drinks a day for this first week and then one a day for another week and then stop for 2 weeks and then start taking one again. At least, that's what they suggested.

I'm currently logging yesterday's foods on FitDay. It's 11am right now. At 11:30am, I'm heading out for meal 1.

I'm going to try to have a meal 3-4 hours. Yesterday, I was not successful in eating 6 meals. I only got 5, a protein bar, and several fat free fruit snacks. I think I hit my 2500 calorie mark though. I was out with friends so I just stopped in at a 24 hour grocery store and bought a hoagie and a pack of turkey.

As far as a gym is concerned, yesterday I did not work out at the gym. The day before I did. When I don't work out at the gym, I work out at home with my own weights or suggested exercises. When I do go to the gym, it is a real gym, with weights, and what-not. It's owned by the community, however, a lot of college students work there, so I don't trust a lot of the college kids' credibility given. Given our small community size, (6700 people), I know most of those who work there anyway.
 
prodigymytch said:
It's 11am right now. At 11:30am, I'm heading out for meal 1.

I think I hit my 2500 calorie mark though. I was out with friends so I just stopped in at a 24 hour grocery store and bought a hoagie and a pack of turkey.
Click to expand...

1) What time did you wake up?

2) Where did you get the 2,500 calorie figure from? It sounds a little low for a bulking diet
 
I woke up at 10:30. Typically, I don't wake up til around noon/go to sleep til around 4am. But I had to get up to take my younger brother to a program. 2500 is what someone in the nutrition area suggested for me.

Here's my FitDay log for yesterday:
 
A friend gave me a Rower to use today. So I used that a bit. I did what everyone said, that routine. I need to get it in a better order. I kinda just went through a "okay, what haven't I done yet". The hardest part was the deadlifts and squats though. The form was very difficult for me to grasp at first. It looks so easy. And I'm sure it is. But for a novice, I was rather surprised at how difficult it was for me.

Question: It's recommended only to work out 3 days a week. Is it still okay to do small things? Such as ride a bicycle, crunches, or push-ups?
 
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Here's a picture after week 1.

72307.jpg


I'm currently struggling to hit 6 meals a day. I usually get 4 or 5. I'm not struggling to get 2500 cals really. It's more than I'm used to. I've been working out diligently though.
 
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